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Hip Dominant

The document provides instructions for different hip dominant exercises including the hip bridge, single-leg deadlift, dumbbell deadlift, rear foot elevated hip hinge, and kettlebell swings. Details are given on starting position, procedure, and notes for each exercise.

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174 views

Hip Dominant

The document provides instructions for different hip dominant exercises including the hip bridge, single-leg deadlift, dumbbell deadlift, rear foot elevated hip hinge, and kettlebell swings. Details are given on starting position, procedure, and notes for each exercise.

Uploaded by

aringoronalyn7
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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PATHFIT 2: EXERCISE-BASED FITNESS ACTIVITIES

PROF. CHARMAINE ALARZAR

WEEK 5 HIP DOMINANT (HINGE)

REGRESSION: HIP BRIDGE

 Start client lying supine (on their back) with the knees bent
 Heels should line up under the knees and be placed hip-width distance
 Arms are placed without bearing weight alongside the body
 Brace the abdominals and engage the glute muscles
 Drive through the heels to raise the lower back off the floor while exhaling; coming up to
the shoulders without crunching into the cervical spine or overextending the lumbar
spine (as is often seen in a yoga bridge)
 Pause at the top
 Lower the hips back toward the floor on the inhale
STANDARD: Single-leg deadlift (with reach) Foundational Skills:

The students will be able to perform the following:

STARTING POSITION

 Stand on a single leg with the arms hanging on the side

PROCEDURE

 Bend over at the waist and lift the right heel


 Simultaneously lift the right arm to create a straight line
 Maintain a straight line from the ear through the hip, knee, and ankle
 Hold for one to two seconds before going back to the starting position
 You may also opt to drop the arms (instead of reaching overhead) and keep the weight
under you (see single kettlebell and bar)
 Repeat for the prescribed number of repetition
 Repeat on the other leg.

TAKE NOTE

 Keep the back flat.


 Keep the foot from touching the ground in between repetitions.
 You should feel a stretch on the hamstring while challenging your balance.
PROGRESSION: DUMBBELL DEADLIFT, REAR FOOT ELEVATED HIP HINGE,
KETTLEBELL SWINGS

DUMBBELL DEADLIFT

STARTING POSITION

 Stand squarely with the arms on the side.


 Hold a pair of dumbbells with a neutral grip.
 Keep the knees soft so they have a slight bend.
 Maintain this knee position from the start to finish.

PROCEDURE

 Push the hip and hamstring back as far as possible.


 Lower the torso until it is parallel on the floor by bending at the hips.
 Reverse the movement by pushing the hips forward to return to the starting position.

TAKE NOTE

 Maintain a neutral spine.


 Do not round the back.
 Keep the hand in neutral position throughout the movement.
REAR-FOOT ELEVATED HIP HINGE

STARTING POSITION

 Stand tall. Place one foot on top of the bench.


 Keep the knee slightly flexed.
 Hold a pair of dumbbells or kettlebells on the side of the body.
 Maintain this knee position from the start to finish.

PROCEDURE

 Perform the abdominal brace.


 Keeping all the weight on the right foot, push the hip back as far as possible.
 Lower the torso until it is parallel on the floor by bending at the hips.
 Reverse the movement by pushing the hips forward to return to the starting position.
KETTLEBELL SWINGS

STARTING POSITION

 Straddle a kettle.
 Squat down by driving the hips downward to grasp the kettlebell.
 Keep the hips lower than the shoulder.
 Hold the kettlebell with a closed-pronated grip.
 Keep the back flat with the kettlebell hanging at arm’s length between the thigh.

PROCEDURE

 Perform the abdominal brace.


 Swing the kettlebell backward until the torso is nearly parallel to the floor and the
kettlebell is past the vertical line of the body.
 When the backward swing reaches its end point, reverse the movement by thrusting the
hips forward and extending the knees to move the kettlebell in an upward arc.
 Allow momentum to raise the kettlebell to eye level.

TAKE NOTE

 Keep the elbows fully extended.


 Keep the back flat during the swing.
 Maintain the knees in a moderately flexed position.

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